{"id":6386,"date":"2024-03-11T00:00:37","date_gmt":"2024-03-11T00:00:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6386"},"modified":"2024-03-11T17:29:12","modified_gmt":"2024-03-11T17:29:12","slug":"the-top-9-nuts-to-eat-for-better-health","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/the-top-9-nuts-to-eat-for-better-health\/","title":{"rendered":"\u0623\u0641\u0636\u0644 9 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0645\u0646 \u0623\u062c\u0644 \u0635\u062d\u0629 \u0623\u0641\u0636\u0644"},"content":{"rendered":"<\/p>\n<p>\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0647\u064a \u062e\u064a\u0627\u0631\u0627\u062a \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0635\u062d\u064a\u0629.<\/p>\n<p>\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647\u0627 \u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u064a\u0647\u0627 \u0647\u0648 \u0646\u0648\u0639 \u0635\u062d\u064a. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0645\u0635\u0627\u062f\u0631 \u062c\u064a\u062f\u0629 \u0644\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n<p>\u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u062a\u0648\u0641\u0631 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u2014 \u062e\u0627\u0635\u0629 \u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u062d\u062f \u0645\u0646 \u0639\u0648\u0627\u0645\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>\u0647\u0646\u0627 9 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u062b\u064a\u0631\u0629 \u0644\u0644\u0625\u0639\u062c\u0627\u0628 \u0648\u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images-na.ssl-images-amazon.com\/images\/I\/81bp0f8kSUL._SL1500_.jpg\" alt=\"Healthy Nuts\" \/><\/figure>\n<h2><a>\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<\/a><\/h2>\n<p>\u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0647\u064a \u0645\u0635\u0627\u062f\u0631 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n<p>\u0645\u0639\u0638\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0647\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629\u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u0623\u0648\u0645\u064a\u063a\u0627-6 \u0648\u0623\u0648\u0645\u064a\u063a\u0627-3 \u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629.<\/p>\n<p>\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0623\u064a\u0636\u0627 \u062d\u0632\u0645\u0629 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 E.<\/p>\n<p>\u0648\u0642\u062f \u062d\u0642\u0642\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062c\u0648\u0632.<\/p>\n<p>\u0648\u062c\u062f \u062a\u062d\u0644\u064a\u0644 \u062a\u0644\u0648\u064a \u0648\u0627\u062d\u062f \u0645\u0646 33 \u062f\u0631\u0627\u0633\u0629 \u0623\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0644\u0627 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\u064a\u0623\u0643\u0644\u0648\u0646\u0647\u0627. \u0642\u062f \u064a\u0643\u0648\u0646 \u0630\u0644\u0643 \u0628\u0633\u0628\u0628 \u0642\u062f\u0631\u062a\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629.<\/p>\n<p>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0642\u062f \u062a\u0642\u0644\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0646 \u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062e\u0637\u0631 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0645\u062b\u0644 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644.<\/p>\n<p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 1200 \u0634\u062e\u0635 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0633\u0637\u064a \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 30 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0646\u062a\u0634\u0627\u0631 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 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\u0627\u0644\u062f\u0645 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062e\u0637\u0631 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u0631\u064a.<\/p>\n<\/blockquote>\n<h2><a>1. \u0627\u0644\u0644\u0648\u0632<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/msid-80072539,width-800,height-600,resizemode-75,imgsize-413553,pt-32,y_pad-40\/80072539.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0644\u0648\u0632 \u0647\u064a \u0634\u062c\u0631\u0629 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629.<\/p>\n<p>\u062d\u0632\u0645 \u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u2014 28 \u063a\u0631\u0627\u0645 \u0623\u0648 \u062d\u0641\u0646\u0629 \u0635\u063a\u064a\u0631\u0629 \u2014 \u062a\u0642\u0631\u064a\u0628\u0627:<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629:<\/strong>\u00a0161<\/li>\n<li><strong>\u0627\u0644\u062f\u0647\u0648\u0646:<\/strong>\u00a014 \u063a\u0631\u0627\u0645<\/li>\n<li><strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646:<\/strong>\u00a06 \u062c\u0631\u0627\u0645<\/li>\n<li><strong>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a:<\/strong>\u00a06 \u063a\u0631\u0627\u0645\u0627\u062a<\/li>\n<li><strong>\u0627\u0644\u0623\u0644\u064a\u0627\u0641:<\/strong>\u00a03.5 \u063a\u0631\u0627\u0645<\/li>\n<li><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 E:<\/strong>\u00a037\u066a \u0645\u0646 \u0627\u0644\u0645\u062f\u0627\u0648\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629 (RDI)<\/li>\n<li><strong>\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645:<\/strong>\u00a019\u066a \u0645\u0646 RDI<\/li>\n<\/ul>\n<p>\u0627\u0644\u0644\u0648\u0632 \u0642\u062f \u064a\u062d\u0633\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645.<\/p>\n<p>\u0648\u0642\u062f \u0648\u062c\u062f \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0644\u0648\u0632 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 LDL &#8220;\u0627\u0644\u0633\u064a\u0626&#8221; \u0648\u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0643\u0644\u064a \u0648\u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 LDL \u0627\u0644\u0645\u0624\u0623\u0643\u0633\u062f \u060c \u0648\u0647\u0648 \u0636\u0627\u0631 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0628\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062c\u0645\u0639\u062a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0643\u0628\u0631 \u0628\u064a\u0646 \u0646\u062a\u0627\u0626\u062c \u062e\u0645\u0633 \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u062e\u0631\u0649 \u0648\u062e\u0644\u0635\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0623\u062f\u0644\u0629 \u063a\u064a\u0631 \u0643\u0627\u0641\u064a\u0629 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0644\u0648\u0632 \u064a\u062d\u0633\u0646 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0628\u0644\u0627 \u0634\u0643.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0627\u0644\u0644\u0648\u0632 \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u0629 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u0633\u0645\u0646\u0629.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0645\u0639 \u0623\u0648\u0646\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 (28 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0644\u0648\u0632 \u0641\u064a \u062e\u0641\u0636 \u0627\u0631\u062a\u0641\u0627\u0639 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0627\u0644\u0630\u064a \u064a\u062d\u062f\u062b \u0628\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 30\u066a \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0623\u0635\u062d\u0627\u0621.<\/p>\n<p>\u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0642\u062f \u062b\u0628\u062a \u0627\u0644\u0644\u0648\u0632 \u0644\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0647\u0627\u0628 \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2 .<\/p>\n<p>\u0648\u0623\u062e\u064a\u0631\u0627\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0644\u0644\u0648\u0632 \u062a\u0623\u062b\u064a\u0631 \u0645\u0641\u064a\u062f \u0639\u0644\u0649 \u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u062a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062f\u0639\u0645 \u0646\u0645\u0648 \u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u0645\u0641\u064a\u062f\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643\u00a0<em>\u0628\u064a\u0641\u064a\u062f\u0648\u0628\u0643\u062a\u064a\u0631\u064a\u0627<\/em>\u00a0<em>\u0648\u0644\u0627\u0643\u062a\u0648\u0628\u0627\u0643\u064a\u0644\u0648\u0633.<\/em><\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u0644\u0648\u0632 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u062f \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0639\u0648\u0627\u0645\u0644 \u062e\u0637\u0631 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0643\u0628\u0631 \u0644\u062a\u0623\u0643\u064a\u062f \u0647\u0630\u0647 \u0627\u0644\u0622\u062b\u0627\u0631.<\/p>\n<\/blockquote>\n<h2><a>2. \u0627\u0644\u0641\u0633\u062a\u0642<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/01\/pistachio-nut-732x549-thumbnail.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0641\u0633\u062a\u0642 \u0647\u064a \u0627\u0644\u062c\u0648\u0632 \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u0629 \u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u064a \u0647\u064a \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641 .<\/p>\n<p>\u062a\u062d\u062a\u0648\u064a \u062d\u0635\u0629 \u0623\u0648\u0646\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 (28 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0641\u0633\u062a\u0642 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0644\u064a \u062a\u0642\u0631\u064a\u0628\u0627:<\/p>\n<ul>\n<li><strong>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629:<\/strong>\u00a0156<\/li>\n<li><strong>\u0627\u0644\u062f\u0647\u0648\u0646:<\/strong>\u00a012.5 \u063a\u0631\u0627\u0645<\/li>\n<li><strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646:<\/strong>\u00a06 \u062c\u0631\u0627\u0645<\/li>\n<li><strong>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a:<\/strong>\u00a08 \u062c\u0631\u0627\u0645<\/li>\n<li><strong>\u0627\u0644\u0623\u0644\u064a\u0627\u0641:<\/strong>\u00a03 \u062c\u0631\u0627\u0645<\/li>\n<li><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 E:\u00a0<\/strong>3\u066a \u0645\u0646 \u0627\u0644 RDI<\/li>\n<li><strong>\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645:<\/strong>\u00a08\u066a \u0645\u0646 RDI<\/li>\n<\/ul>\n<p>\u0648\u0639\u0644\u0649 \u063a\u0631\u0627\u0631 \u0627\u0644\u0644\u0648\u0632\u060c \u0642\u062f \u064a\u062d\u0633\u0646 \u0627\u0644\u0641\u0633\u062a\u0642 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u2014 \u062a\u0646\u0627\u0648\u0644 2-3 \u0623\u0648\u0646\u0635\u0627\u062a (56-84 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0641\u0633\u062a\u0642 \u064a\u0648\u0645\u064a\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u062c\u064a\u062f \u0641\u064a \u0627\u0644\u062f\u0645 \u0627\u0644\u062d\u0645\u064a\u062f .<\/p>\n<p>\u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0641\u0633\u062a\u0642 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062e\u0637\u0631 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0648\u0632\u0646 \u0648\u062d\u0627\u0644\u0629 \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/p>\n<p>\u062d\u0627\u0644\u0629 \u0627\u0644\u062a\u0623\u0643\u0633\u062f \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062f\u0645 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0624\u062a\u0623\u0643\u0633\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0647\u0645 \u0641\u064a \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 .<\/p>\n<p>\u0645\u0627 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643\u060c \u0627\u0644\u0641\u0633\u062a\u0642 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0641\u064a \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0628\u0639\u062f \u0648\u062c\u0628\u0629.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u064a\u0628\u062f\u0648 \u0623\u0646 \u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0641\u0633\u062a\u0642 \u0644\u0647\u0627 \u0622\u062b\u0627\u0631 \u0645\u0641\u064a\u062f\u0629 \u0639\u0644\u0649 \u0639\u0648\u0627\u0645\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0639\u0646\u062f\u0645\u0627 \u062a\u0624\u0643\u0644 \u0628\u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u062a\u0632\u064a\u062f \u0639\u0646 \u0623\u0648\u0642\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 (28 \u062c\u0631\u0627\u0645\u0627) \u064a\u0648\u0645\u064a\u0627.<\/p>\n<\/blockquote>\n<h2><a>3. \u0627\u0644\u062c\u0648\u0632<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.hindustantimes.com\/rf\/image_size_960x540\/HT\/p2\/2020\/12\/18\/Pictures\/_a7e6454c-4107-11eb-846d-e0066b9df566.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062c\u0648\u0632 \u0647\u064a \u0627\u0644\u062c\u0648\u0632 \u0634\u0639\u0628\u064a\u0629 \u062c\u062f\u0627 \u0648\u0645\u0635\u062f\u0631\u0627 \u0645\u0645\u062a\u0627\u0632\u0627 \u0644\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0623\u0648\u0645\u064a\u063a\u0627-3 \u062d\u0645\u0636 \u0623\u0644\u0641\u0627 \u0644\u064a\u0646\u0648\u0644\u064a\u0643 (ALA).<\/p>\n<p>\u062a\u062d\u062a\u0648\u064a \u062d\u0635\u0629 \u0623\u0648\u0646\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 (28 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062c\u0648\u0632 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0644\u064a \u062a\u0642\u0631\u064a\u0628\u0627:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0182<\/li>\n<li><strong>Fat:<\/strong>\u00a018 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a04 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a04 grams<\/li>\n<li><strong>Fiber:<\/strong>\u00a02 grams<\/li>\n<li><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 E:<\/strong>\u00a01\u066a \u0645\u0646 \u0627\u0644 RDI<\/li>\n<li><strong>Magnesium:<\/strong>\u00a011% of the RDI<\/li>\n<\/ul>\n<p>\u064a\u0628\u062f\u0648 \u0623\u0646 \u0627\u0644\u062c\u0648\u0632 \u064a\u062d\u0633\u0646 \u0639\u062f\u062f\u0627 \u0645\u0646 \u0639\u0648\u0627\u0645\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0643\u0648\u0646 \u0628\u0633\u0628\u0628 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u0646 ALA \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n<p>\u0648\u0642\u062f \u0648\u062c\u062f\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062c\u0648\u0632 \u062e\u0641\u0636\u062a \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0643\u0644\u064a \u0648\u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 LDL &#8220;\u0633\u064a\u0626\u0629&#8221; \u0641\u064a \u062d\u064a\u0646 \u0632\u064a\u0627\u062f\u0629 &#8220;\u062c\u064a\u062f\u0629&#8221; \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u062d\u0645\u064a\u062f .<\/p>\n<p>\u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0642\u062f \u062a\u062d\u0633\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u062a\u062f\u0641\u0642 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0644\u0644\u062f\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0648\u0632 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629.<\/p>\n<p>\u0648\u0645\u0646 \u0627\u0644\u0645\u062b\u064a\u0631 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645\u060c \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0641\u064a \u0637\u0644\u0627\u0628 \u0627\u0644\u062c\u0627\u0645\u0639\u0627\u062a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062c\u0648\u0632 \u0632\u0627\u062f \u0645\u0646 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0625\u062f\u0631\u0627\u0643 \u064a\u0633\u0645\u0649 &#8220;\u0627\u0644\u0627\u0633\u062a\u062f\u0644\u0627\u0644 \u0627\u0644\u0627\u0633\u062a\u062f\u0644\u0627\u0644\u064a&#8221;\u060c \u0645\u0645\u0627 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062c\u0648\u0632 \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0647 \u0622\u062b\u0627\u0631 \u0645\u0641\u064a\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062f\u0645\u0627\u063a .<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u062c\u0648\u0632 \u0647\u064a \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0645\u0646 ALA \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062c\u0648\u0632 \u0642\u062f \u064a\u0641\u064a\u062f \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0631\u0628\u0645\u0627 \u062d\u062a\u0649 \u0627\u0644\u062f\u0645\u0627\u063a.<\/p>\n<\/blockquote>\n<h2><a>4. \u0627\u0644\u0643\u0627\u062c\u0648<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static-bebeautiful-in.unileverservices.com\/Half-dipped-nail-art-trend_mobilehome_1.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0643\u0627\u062c\u0648 \u0647\u064a \u062c\u0632\u0621 \u0645\u0646 \u0639\u0627\u0626\u0644\u0629 \u0627\u0644\u062c\u0648\u0632 \u0634\u062c\u0631\u0629 \u0648\u0644\u0647\u0627 \u0645\u0644\u0641 \u063a\u0630\u0627\u0626\u064a \u062c\u064a\u062f.<\/p>\n<p>\u0623\u0648\u0646\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 (28 \u063a\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0643\u0627\u062c\u0648 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0155<\/li>\n<li><strong>Fat:<\/strong>\u00a012 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a05 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a09 grams<\/li>\n<li><strong>\u0627\u0644\u0623\u0644\u064a\u0627\u0641:<\/strong>\u00a01 \u063a\u0631\u0627\u0645<\/li>\n<li><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 E:<\/strong>\u00a01\u066a \u0645\u0646 \u0627\u0644 RDI<\/li>\n<li><strong>Magnesium:<\/strong>\u00a020% of the RDI<\/li>\n<\/ul>\n<p>\u0648\u0642\u062f \u062f\u0631\u0633 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0643\u0627\u062c\u0648 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0623\u0639\u0631\u0627\u0636 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 20\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u062c\u0648 \u064a\u062d\u0633\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<p>\u0644\u0627\u062d\u0638\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 \u0627\u0644\u0643\u0627\u062c\u0648 \u0632\u0627\u062f \u0645\u0646 \u0625\u0645\u0643\u0627\u0646\u0627\u062a \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0644\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n<p>\u0648\u0645\u0646 \u0627\u0644\u0645\u062b\u064a\u0631 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645\u060c \u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u0643\u0627\u062c\u0648 \u0642\u062f \u062a\u0632\u064a\u062f \u0645\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a .<\/p>\n<p>\u0648\u0644\u0627\u062d\u0638\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0643\u0628\u0631 \u0623\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0643\u0627\u062c\u0648 \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u062d\u0645\u064a\u062f &#8220;\u0627\u0644\u062c\u064a\u062f&#8221;. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646\u0647 \u0644\u0645 \u064a\u0643\u0646 \u0644\u0647 \u0622\u062b\u0627\u0631 \u0643\u0628\u064a\u0631\u0629 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0648 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 .<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u0643\u0627\u062c\u0648 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0647\u0627\u0645\u0629 \u0648\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646\u0647\u0627 \u0642\u062f \u062a\u062d\u0633\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/p>\n<\/blockquote>\n<h2><a>5. \u0627\u0644\u0628\u0642\u0627\u0646<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/food.fnr.sndimg.com\/content\/dam\/images\/food\/fullset\/2020\/10\/28\/0\/GettyImages-1158203621.jpg.rend.hgtvcom.616.411.suffix\/1603920602255.jpeg\" alt=\"\" \/><\/figure>\n<p>\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0628\u0642\u0627\u0646 \u0641\u064a \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u0645\u063a\u0630\u064a\u0629 \u062a\u0645\u0627\u0645\u0627 \u0645\u0646 \u062a\u0644\u0642\u0627\u0621 \u0646\u0641\u0633\u0647\u0627.<\/p>\n<p>\u0623\u0648\u0646\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 (28 \u063a\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0628\u0642\u0627\u0646 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0193<\/li>\n<li><strong>Fat:<\/strong>\u00a020 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a03 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a04 grams<\/li>\n<li><strong>Fiber:<\/strong>\u00a02.5 grams<\/li>\n<li><strong>Vitamin E:<\/strong>\u00a02% of the RDI<\/li>\n<li><strong>\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645:<\/strong>\u00a08\u066a \u0645\u0646 RDI<\/li>\n<\/ul>\n<p>\u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0628\u0642\u0627\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u0641\u0636 &#8220;\u0633\u064a\u0626\u0629&#8221; \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 LDL \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 .<\/p>\n<p>\u0645\u062b\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0627\u0644\u0628\u0642\u0627\u0646 \u062a\u062d\u062a\u0648\u064a \u0623\u064a\u0636\u0627 \u0627\u0644\u0628\u0648\u0644\u064a\u0641\u064a\u0646\u0648\u0644\u060c \u0648\u0647\u064a \u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0643\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/p>\n<p>\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0645\u062f\u0629 \u0623\u0631\u0628\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u060c \u0623\u0638\u0647\u0631 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0627\u0644\u0628\u0642\u0627\u0646 \u0643\u0646\u0633\u0628\u0629 20\u066a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u0644\u0627\u0645\u062d \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0645\u062d\u0633\u0646\u0629 \u0641\u064a \u062f\u0645\u0627\u0626\u0647\u0645.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u0628\u0642\u0627\u0646 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062d\u0632\u0645\u0629 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0643\u0633\u062f\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0644\u0633\u062a\u0631\u0648\u0644 LDL &#8220;\u0633\u064a\u0626\u0629&#8221;.<\/p>\n<\/blockquote>\n<h2><a>6. \u0645\u0643\u0627\u062f\u0627\u0645\u064a\u0627 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gumlet.assettype.com\/freepressjournal%2F2020-11%2Fbac80d21-032c-42d6-9661-a370a11de45c%2Fetc_lead_nov_27.jpg?w=1200\" alt=\"\" \/><\/figure>\n<p>\u062a\u062d\u062a\u0648\u064a \u062c\u0648\u0632 \u0627\u0644\u0645\u0643\u0627\u062f\u0627\u0645\u064a\u0627 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0647\u064a \u0645\u0635\u062f\u0631 \u0643\u0628\u064a\u0631 \u0644\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629.<\/p>\n<p>\u0623\u0648\u0646\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 (28 \u063a\u0631\u0627\u0645) \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0200<\/li>\n<li><strong>Fat:<\/strong>\u00a021 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a02 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a04 grams<\/li>\n<li><strong>Fiber:<\/strong>\u00a02.5 grams<\/li>\n<li><strong>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 E:<\/strong>\u00a01\u066a \u0645\u0646 \u0627\u0644 RDI<\/li>\n<li><strong>Magnesium:<\/strong>\u00a09% of the RDI<\/li>\n<\/ul>\n<p>\u062a\u0631\u062a\u0628\u0637 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0627\u062f\u0627\u0645\u064a\u0627 \u0628\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628. \u0642\u062f \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0628\u0633\u0628\u0628 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629.<\/p>\n<p>\u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0627\u062f\u0627\u0645\u064a\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u0641\u0636 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0643\u0644\u064a \u0648\u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 LDL &#8220;\u0633\u064a\u0626\u0629&#8221; \u0641\u064a \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645 .<\/p>\n<p>\u062d\u062a\u0649 \u0623\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0645\u0643\u0627\u062f\u0627\u0645\u064a\u0627 \u0623\u0646\u062a\u062c \u0622\u062b\u0627\u0631\u0627 \u0645\u0634\u0627\u0628\u0647\u0629 \u0644\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0644\u0644\u0642\u0644\u0628 \u0623\u0648\u0635\u062a \u0628\u0647 \u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0642\u062f \u062a\u0642\u0644\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0627\u062f\u0627\u0645\u064a\u0627 \u0645\u0646 \u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062e\u0637\u0631 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a \u0648\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0627\u062f\u0627\u0645\u064a\u0627 \u0645\u0631\u062a\u0641\u0639\u0629 \u062c\u062f\u0627 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0634\u0628\u0639\u0629. \u0648\u0647\u0630\u0627 \u0642\u062f \u064a\u0641\u0633\u0631 \u0642\u062f\u0631\u062a\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u062d\u062f \u0645\u0646 \u0639\u0648\u0627\u0645\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<\/blockquote>\n<h2><a>7. \u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i2.wp.com\/sixfishes.com\/wp-content\/uploads\/2020\/01\/brazil-nuts.jpeg?fit=1920%2C1280&amp;ssl=1\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644 \u062a\u0646\u0634\u0623 \u0645\u0646 \u0634\u062c\u0631\u0629 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0623\u0645\u0627\u0632\u0648\u0646 \u0648\u0647\u064a \u0645\u0635\u062f\u0631 \u063a\u0646\u064a \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0645\u0646 \u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645.<\/p>\n<p>\u062a\u062d\u062a\u0648\u064a \u062d\u0635\u0629 \u0623\u0648\u0646\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 (28 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644\u064a\u0629 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0182<\/li>\n<li><strong>Fat:<\/strong>\u00a018 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a04 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a03 grams<\/li>\n<li><strong>Fiber:<\/strong>\u00a02 grams<\/li>\n<li><strong>Vitamin E:<\/strong>\u00a08% of the RDI<\/li>\n<li><strong>Magnesium:<\/strong>\u00a026% of the RDI<\/li>\n<\/ul>\n<p>\u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u0647\u0648 \u0645\u0639\u062f\u0646 \u064a\u0639\u0645\u0644 \u0643\u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u064a\u0633\u062a\u062e\u062f\u0645 \u0644\u0639\u062f\u062f \u0645\u0646 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062c\u0633\u0645\u060c \u062a\u062d\u062a\u0627\u062c \u0641\u0642\u0637 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0645\u0646\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<p>\u0648\u0647\u0646\u0627\u0643 \u062e\u062f\u0645\u0629 \u0623\u0648\u0646\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 (28 \u063a\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644 \u062a\u0648\u0641\u0631 \u0644\u0643 \u0623\u0643\u062b\u0631 \u0645\u0646 100\u066a \u0645\u0646 RDI \u0644\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645.<\/p>\n<p>\u0646\u0642\u0635 \u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u0646\u0627\u062f\u0631 \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062d\u062f\u062b \u0641\u0642\u0637 \u0641\u064a \u0628\u0639\u0636 \u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0645\u0631\u0636.<\/p>\n<p>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062e\u0636\u0639\u0648\u0646 \u0644\u063a\u0633\u064a\u0644 \u0627\u0644\u0643\u0644\u0649 \u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0644\u0649 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0646\u0642\u0635 \u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645.<\/p>\n<p>\u0639\u0646\u062f\u0645\u0627 \u0623\u0643\u0644 \u0647\u0624\u0644\u0627\u0621 \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u062c\u0648\u0632 \u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644 \u0648\u0627\u062d\u062f \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b\u0629 \u0623\u0634\u0647\u0631, \u0639\u0627\u062f\u062a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645 \u0641\u064a \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0648\u0636\u0639\u0647\u0627 \u0627\u0644\u0637\u0628\u064a\u0639\u064a, \u0648\u0643\u0627\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u062a\u0623\u062b\u064a\u0631 \u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u0641\u064a \u062f\u0645\u0627\u0626\u0647\u0645 .<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644 \u0623\u064a\u0636\u0627 \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645. \u0645\u0627 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643\u060c \u0641\u0625\u0646\u0647\u0627 \u0642\u062f \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a \u0648\u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0633\u0645\u0646\u0629 \u0627\u0644\u0645\u0641\u0631\u0637\u0629.<\/p>\n<p>\u0648\u0623\u062e\u064a\u0631\u0627\u060c \u0642\u062f \u062a\u0642\u0644\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0641\u064a \u0643\u0644 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0648\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062e\u0636\u0639\u0648\u0646 \u0644\u063a\u0633\u064a\u0644 \u0627\u0644\u0643\u0644\u0649.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0628\u0631\u0627\u0632\u064a\u0644 \u0647\u064a \u0645\u0635\u062f\u0631 \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u0633\u064a\u0644\u064a\u0646\u064a\u0648\u0645. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a \u0648\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628.<\/p>\n<\/blockquote>\n<h2><a>8. \u0627\u0644\u0628\u0646\u062f\u0642<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hazelnuts.com\/wp-content\/uploads\/2020\/03\/close-up-view-nuts-concept-arrangement_23-2148678200.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0628\u0646\u062f\u0642 \u0645\u063a\u0630\u064a\u0629 \u062c\u062f\u0627.<\/p>\n<p>\u0623\u0648\u0646\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 (28 \u063a\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u0628\u0646\u062f\u0642 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0176<\/li>\n<li><strong>Fat:<\/strong>\u00a09 grams<\/li>\n<li><strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646:<\/strong>\u00a06 \u062c\u0631\u0627\u0645<\/li>\n<li><strong>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a:<\/strong>\u00a06 \u063a\u0631\u0627\u0645\u0627\u062a<\/li>\n<li><strong>\u0627\u0644\u0623\u0644\u064a\u0627\u0641:<\/strong>\u00a03.5 \u063a\u0631\u0627\u0645<\/li>\n<li><strong>Vitamin E:<\/strong>\u00a037% of the RDI<\/li>\n<li><strong>Magnesium:<\/strong>\u00a020% of the RDI<\/li>\n<\/ul>\n<p>\u0645\u062b\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0627\u0644\u0628\u0646\u062f\u0642 \u064a\u0628\u062f\u0648 \u0623\u0646 \u0644\u0647\u0627 \u0622\u062b\u0627\u0631 \u0645\u0641\u064a\u062f\u0629 \u0639\u0644\u0649 \u0639\u0648\u0627\u0645\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0646\u062f\u0627\u0634 \u062e\u0641\u0636 \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0643\u0644\u064a \u0648\u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 LDL &#8220;\u0627\u0644\u0633\u064a\u0626&#8221; \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629. \u0643\u0645\u0627 \u062e\u0641\u0636\u062a \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n<p>\u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0627\u062a \u0623\u062e\u0631\u0649 \u0623\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0628\u0646\u062f\u0642 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647) \u0641\u064a \u0627\u0644\u062f\u0645.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u0645\u0644\u062e\u0635<\/strong>\u00a0\u0627\u0644\u0628\u0646\u062f\u0642 \u0645\u0635\u062f\u0631 \u062c\u064a\u062f \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0645\u062b\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 E. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0642\u062f \u062a\u0642\u0644\u0644 \u0645\u0646 \u0639\u0648\u0627\u0645\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<\/blockquote>\n<h2>9. \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.india.com\/wp-content\/uploads\/2020\/12\/PEpeanuts.jpg\" alt=\"\" \/><\/figure>\n<p>\u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u060c \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0644\u064a\u0633\u062a \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0634\u062c\u0631\u0629 \u060c \u0648\u0644\u0643\u0646 \u062a\u0646\u062a\u0645\u064a \u0625\u0644\u0649 \u0639\u0627\u0626\u0644\u0629 \u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u062f\u064a\u0647\u0645 \u0645\u0644\u0627\u0645\u062d \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0645\u0645\u0627\u062b\u0644\u0629 \u0648\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0634\u062c\u0631\u0629.<\/p>\n<p>\u0623\u0648\u0646\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 (28 \u063a\u0631\u0627\u0645\u0627) \u0645\u0646 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0627\u0644\u0645\u062d\u0645\u0635 \u0627\u0644\u062c\u0627\u0641 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0176<\/li>\n<li><strong>Fat:<\/strong>\u00a017 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a04 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a05 grams<\/li>\n<li><strong>\u0627\u0644\u0623\u0644\u064a\u0627\u0641:<\/strong>\u00a03 \u062c\u0631\u0627\u0645<\/li>\n<li><strong>Vitamin E:<\/strong>\u00a021% of the RDI<\/li>\n<li><strong>Magnesium:<\/strong>\u00a011% of the RDI<\/li>\n<\/ul>\n<p>\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 120,000 \u0634\u062e\u0635 \u0623\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u062f\u0627\u0648\u0627\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0643\u0627\u0646 \u0645\u0631\u062a\u0628\u0637\u0627 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u0648\u0641\u064a\u0627\u062a.<\/p>\n<p>\u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0642\u062f \u064a\u062d\u0633\u0646 \u0623\u064a\u0636\u0627 \u0639\u0648\u0627\u0645\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>\u0648\u0645\u0646 \u0627\u0644\u0645\u062b\u064a\u0631 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645\u060c \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u062a\u0646\u0627\u0648\u0644\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 \u062e\u0645\u0633 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0643\u0627\u0646 \u0623\u0642\u0644 \u0645\u0639\u062f\u0644\u0627\u062a \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2 .<\/p>\n<p>\u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u0631\u0628\u0648 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0623\u0642\u0644 \u0644\u062f\u0649 \u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0623\u0645\u0647\u0627\u062a \u0627\u0644\u0644\u0627\u062a\u064a \u062a\u0646\u0627\u0648\u0644\u0646 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0645\u0631\u0629 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644.<\/p>\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629 \u0648\u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649. \u0644\u0630\u0644\u0643\u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0645\u0639 \u0623\u0639\u0644\u0649 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a.<\/p>\n<p>\u0648\u0628\u0627\u0644\u0645\u062b\u0644\u060c \u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062a\u0645 \u0645\u0645\u0644\u062d \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0644\u063a\u064a \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 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\u0627\u0644\u062a\u064a \u062a\u0634\u0628\u0647 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0634\u062c\u0631\u0629 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0641\u064a \u0627\u0644\u062d\u062f \u0645\u0646 \u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062e\u0637\u0631 \u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u0631\u064a.<\/p>\n<\/blockquote>\n<h2><a>\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/a><\/h2>\n<p>\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0635\u062d \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644\u0647\u0627\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 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\u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d \u0623\u0648 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641. \u0648\u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643\u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0634\u0631\u0627\u0621 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0639 \u0623\u064a \u0634\u064a\u0621 \u0622\u062e\u0631 \u0648\u0623\u0636\u0627\u0641.<\/p>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u062f\u0645\u062c \u0641\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u064a\u062a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0643\u0644\u0647\u0627 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u062f \u0645\u0646 \u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062e\u0637\u0631 \u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0647\u064a \u062e\u064a\u0627\u0631\u0627\u062a \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0635\u062d\u064a\u0629. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647\u0627 \u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u064a\u0647\u0627 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6387,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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